 In this episode of Mind Pump, we answer fitness and health questions that are asked by listeners like you, but the way we open the episode is with introductory conversation. This is where we talk about current events. We mentioned studies, conversations get loose and fun. Sometimes we mention our sponsors and that lasted for 37 minutes in this episode. After that is when we answered the questions. So here's what went on in today's episode. We started by talking about gyms in modern times. Right now gyms are probably suffering from low attendance due to the coronavirus fears, but people may be losing gains too. That's even, that's really bad too. So we talk about working at at home and things you could do to prevent that from happening. We talk about ACE inhibition or ACE inhibiting drugs. They may prove to be effective treatments for the coronavirus. Cross and fingers. That reminds, reminded me of a study talking about how men are weak when it comes to viruses. Apparently our immune systems aren't that great in comparison to the ladies. Yes, right. We talked about Pepsi and how they just bought Rockstar for an astounding amount of money. We mentioned the dangers of caffeine because now it's everywhere. We talked more about at home workouts. Then we mentioned our sponsor Magic Spoon and their new 12 pack mini boxes of cereal. So Magic Spoon makes high protein, no sugar cereal. It's like kid's cereal, like fruit flavor, blueberry, cinnamon, there's chocolate. You eat it with milk and you've got yourself a macro balanced high protein meal. We love their products. And of course we have a discount for you because you're a mind pump listener. Just go to magicspoon.com forward slash mind pump and you'll get free shipping. By the way, there are 100% happiness guarantee. So if you don't like the product just return it for a full refund and make sure to use the code mind pump. Then we talked about looks and how important it is to look fit if you wanna be a trainer. Justin brought up some interesting facts about the bubonic plague and HIV. We talked about Kula, which is an organization that is helping people around the world to it's training them to be self-sufficient, helping them build businesses. And our sponsor, Mir, is donating money to Kula to help these people out. Now Mir makes exceptional flasks and cups and insulated products. Make sure you go check them out. You get 25% off of the mind pump discount. Just go to mir.com that's M-I-I-R.com and the code is mind pump. I talked about the duck build dinosaur and then we got into the fitness questions. The first question, this person lives in France, gyms are gonna close, how do I maintain muscle? So we talk all about strategies for working out without equipment. The next question, this person wants to know what are the best ways to stretch and strengthen the QL muscle? This is a muscle deep in the low back on the side of the spine, a lot of us injure that when we heard of low backs. So we talk about how to work on that muscle in that part of the episode. The next question, this person wants to know what habits we've introduced in the last year, good or bad? And then the final question, this person wants to know how to separate body image from self image. So they wanna feel better about themselves and that feels so bad about the way their body looks. Also, this month, all month long, our newest maps program, maps power lift is 50% off. So if you wanna tremendously increase your squat, deadlift and bench press or you wanna build muscle, speed up the metabolism or you wanna compete in a power lifting competition, maps power lift is an amazing program. By the way, if you have a normally equipped home gym, barbell, dumbbells, adjustable bench and a place to do squats, you can follow maps power lift. Of course, if you go to a gym, you can do it as well. Here's how you get the 50% off discount. Go to mapspowerlift.com, that's M-A-P-S-P-O-W-E-R-L-I-F-T dot com and use the code POWER50, that's P-O-W-E-R-50, no space for the discount. Power it out. All this fear stuff that's going on. They, some scientists are speculating that there's a type of music. In fact, it's a band that you can listen to that might help. What? Yeah. Okay, tell me, because I think I might have read the same article. No, it's because they're already down with the sickness. Oh, it's stupid, dude. A little disturbed. I saw that meme already. Did you see the meme on it? I did. I did. Terrible debt, Joe. No, it's not. Terrible debt, Joe. It's not that terrible? Bro, I think I'm most sad about the NBA being canceled right now. That's how I want to watch my sports team. You know what? I don't even care. What is the NBA anyway? What's left? You know, all these sports are getting cut out. What are we left with? It's going to be like bowling or darts. They're going to be separated by plastic. Yeah. Like plastic cloths. I think sheets and sheets. Masks. So, you know, our business will be a really interesting one to watch because I speculate that obviously streaming type services we've said already like Zoom is going to blow up. I would think things like Netflix and streaming television. If everyone's going to hunker down, close their doors, lock themselves in, and avoid like public places, you would think the things that you would do at home that are entertainment would probably be one of the things at Spike. And if we don't have baseball and basketball and things like that sports to watch, you would think people would gravitate towards podcasting and streaming type services. Video games. Yeah, video games, I guess. So I wonder what will happen with our downloads. I mean, I wonder if we're going to see a spike in it or we'll see, because then we also have this connection with the gym, right? Yeah. We notice that when people are on their workouts, like probably 80% of the people listen to us when they're doing cardio or at the gym. So if that's no longer happening, gyms are like already seeing like a huge drop in. Well, you better keep working out somehow. Let me tell you something, dude. You, OK, fine. You might get sick, scary, losing your gains, way worse. Yeah. You don't want to lose your game. Way scarier. Yeah. You want to lose the muscles. You want to walk around flabby? No, you know, muscle is a very, it's a nice insurance policy against illness. It really is. If you have more muscle and strength and you get sick, the odds that you're going to have less severe symptoms are higher. Excuse me. Yes, higher. So you're more likely to do better because you have more muscle. Because, you know, if you're bedridden, muscle, you end up losing muscle. If you have a lot of muscle to lose, then you're fine. So I just hope Adam doesn't get sick because he's got nothing left. I'm dwindling in front of our eyes. It's our God, God. You're not even sick. Hey, I wonder what all the health at every size people are saying right now. Infectious disease guy comes out and says one of the things that's why they're scared for America so much is because of the obesity, right? But you know, OK, so. Irony and that. Smoking. Just a little bit. OK, so I did some sleuthing earlier today. And do you guys know what that means? No, that's a. Define that. That's an interesting adjective. It's like detective work. So I got on. Sleuthing? Yeah. Or is that a verb? A verb. You can sleuth. Because you are sleuthing. Yeah, you can sleuth around. OK. You know what I mean? Sounds sexual to me. It does, doesn't it? Yeah. Like you're just, or it sounds like you're walking weird. Like that need to fucking pick your feet up. You're sleuthing all over the room. But anyway, I did some detective work. So I dived in deep into the internet and did what I do best. I got really paranoid. And I started reading everything. So check this thing out. This is very interesting. Now, you said obese people high risk. Yes. For severe complications from coronavirus. People who have high blood pressure and diabetes also at high risk for terrible symptoms from the coronavirus. So I started digging deeper. And I said, OK, how does this virus actually work in the body? So it attaches to or interacts with what are known as ACE receptors in the body. And these receptors, you find quite a bit of them in your lungs. When you take an ACE inhibitor on a chronic basis. So let's say you have high blood pressure on an ACE inhibitor. Or you take chronic amounts of or consistent amounts of arthritis drugs. Diminishes how many receptors you have or what? Well, at first it does because it blocks the receptors. It attaches to the receptors, right? But then how does your body adapt? Produces more. It up regulates even more receptors. So people who are on high blood pressure medications all the time, they get sick because they have so many more of these receptors. It hits them really hard. Now there's a flip side to this. Here's something interesting. There are two pharmaceutical companies, two or three pharmaceutical companies right now starting trials to see if their arthritis drugs will be an effective treatment because if you don't, let's say you don't take these drugs chronically. Now why arthritis? Because the ACE receptors also have to do with pain. Okay, well that makes sense too because arthritis is a lack of blood flow and oxygen to your bones, right? Isn't that the concept? Something like that's part of it. So that's probably, it's gonna enhance that? I don't know, I don't exactly know. But I do know that popular arthritis drugs are ACE inhibiting drugs. So let's say you don't take these drugs all the time, right? And then you get the virus. You could take these drugs at that point, then it'll reduce the severity of the symptoms. There was an Italian doctor. Now is that for sure, is that potentially it could do that? Well, so I went deep, right? Some clinical trials. I started reading all kinds of stuff. First off, they are testing it. They're testing it at this moment to see if these drugs can actually be used. Sweet. To help people. There was an Italian doctor who successfully took two people from the brink of death by giving them these ACE inhibiting drugs. Oh, wow. Yeah, so maybe some light at the end of the tunnel. It's interesting to me that this hasn't hit the news then. Why is it not like all over? I would think that. Because they're doing the trials right now and we don't know yet. And I'm sure it will. Early phases. Yeah, I mean, I found it. I'm sure other people start to find it and you know how the internet works. People start to talk and it gets all crazy or whatever. So I don't know, kinda cool. So here's another thing I read. So you guys have heard of the man flu. You guys have heard of this, right? No, I've heard of the man cold. I've heard of the burn, not the man flu. Man cold. So women listening know exactly what I'm talking about. You get sick, you're a woman, right? You get sick. Then you accidentally give it to your boyfriend or your husband way worse. It's way worse and either he's a big baby or there's legitimately. Or it's actually true. Or it's actually true. Well, studies found that it may actually be true. We may actually not be. Ooh, you hear that honey, boom. I feel so much better. Let's please, let's prove this. Yeah, so I'm gonna read a little excerpt from the article. In a 2016 studies, researchers exposed male and female human nasal cells to estrogen in a lab dish and then infected the cells with the flu virus. The investigators found that estrogen reduced the levels of flu virus in the cells from female donors, but not male donors. What's more, other studies have suggested that the male hormone testosterone may lower the body's immune response to flu rat viruses. So the hormone that makes us as awesome as we are also could be making us, yeah, weaker when it comes to illnesses. We need a little more estrogen. Yeah, so do you imagine that? The whole world fucking distinct, it's all crazy. All the guys die except for me and Justin. And we have to repopulate the world. I'm definitely going. Yeah, yeah, yeah. Do you guys see when we went to the airport, I think Eli caught this on film. I'm sure he's gonna post it at one point when we were all getting ready to fly off to Arnold and my fruit and energy drink for my flight or whatever that I bought. The Coca-Cola. Fruit. Yeah, then my gummy bears next. Fruit candy. Yeah, yeah. That's the real healthy decision. There was fruit, it was real fruit in there. That's right, that's right, that's right. No, but I tried that new Coke energy drink and so what made me think about that was the article that just got shared in our forum. Now, was it good? Did it taste good? Yeah, I was really, I like to taste a Coke, right? So it tastes like Coke, but it's just, it reminded me of like Jolt when we were kids, right? When Jolt had like 60 grams of- Isn't that funny? When we were kids, the crazy energy drink that if nobody was looking and you were a kid you could buy and freak out had like 50 or 60 milligrams of caffeine. That's nothing. It's like all sugar. Yeah, I think they ramped this one up to like 160 or 200, so I can't remember what I read on the bottle. I think it was 120. Is that what it was somewhere? I knew it was, obviously I knew it was significantly more than what Jolt was back when we were kids, but it tastes like that. Very similar to that, just more caffeine in it. I liked it, I mean, it tastes good. But then I just saw the article that just got posted on our forum that Pepsi buys Rockstar for $3.8 billion. Wow, was it Pepsi or Coke? It was Pepsi. It was Pepsi. Yeah, yeah, Pepsi. Coke is making their own. Yeah, Coke is making their own. Which, so interesting, right? So like, what do you do when you're a massive company like Pepsi or Coke? Coke decides, we'll make our own and see what we can do. And then Pepsi says, now we'll just go grab a brand. Yeah, we'll just go buy one. Right, I think that's really interesting. It is, and you know what's interesting to me is that the energy drink market was non-existent not that long ago. I would say the pre-workout market, same thing. It did not exist at all. And coffee was not consumed by anybody under the age of 40. Yeah, coffee started at all. Yeah, that became the thing. Like all these variations of coffee, remember? It was just coffee. Yeah, like not too long ago. It was like, you pour it, it's black, it's coffee. Sometimes cigarettes go with it, whatever. You could actually make a product today and call it that, just coffee. It's just coffee, asshole. What is this? Yeah, that's such a good point, right? Hold your stupid order. Only your teachers with bad breath and people had to drink coffee. Remember that, everybody had stained yellow teeth and they'd like spit when they talk and it was just disgusting. It wasn't a cool drink, it was actually a gross drink that old people drank and it gave you bad breath and it wasn't cool. Like you didn't go get coffee with anybody and if you did, you were old. I'm not going to study. The irony of it to me is that we didn't see the writing on the wall early enough. I mean, it's a drug, right? There's caffeine in it. So how did we not? Well, they just did cocaine back in those days. Maybe that's what it was, coffee. That's what the kids were doing. Coffee and cocaine was a bigger deal back then. It was all Miami viced out. No, but nobody had it, nobody drank it. Energy drinks were non-existent. Well, I feel like that's the thing that no one's talking about though is what's happened, right? All we're seeing is just the progression of what happens when you go from not drinking coffee to drinking coffee, to drinking two cups of coffee, to drinking three cups of coffee, to drinking four cups of coffee. Now it's like, well, fuck, rockstar allows me to have one rockstar, which is really like four or five cups of coffee. It's a different flavor from coffee. So I can have all of them. Or I can have my coffee in the morning and then I move on to my rockstar, right? So yeah, and all of it is just because we keep upping the dose of caffeine that we have where you'd probably save a lot of money if you just learned to wing yourself off for a week and then go right back on. Well, it's gonna be interesting. Well, I mean, you can see the amount of hospitalizations due to caffeine. By the way, caffeine causes- Is there really a lot? A lot, dude. I didn't know that. It's terrible for kids. Oh my God. Caffeine causes, maybe Doug can find this, annual hospitalization due to caffeine. It's a ton. Really? Yes. I did not know that. Oh yeah, dude. Caffeine kills people too every year. Yeah. Every single year. More than corona? Definitely more than sharks. Definitely more than corona in America right now. Not that many people have died of corona, let's be honest, right now. I don't know what that's gonna look like in the future, but as of yesterday, more people died slipping in the shower than they died of corona. Right, right. Now I'm sure that'll change. But who knows? That's what they project, right? They project it to be like 30 times that or something. Yeah, who knows? What does that say, Doug? I can't read that. 92 reported deaths from caffeine in 2018. See? 92 people died from caffeine in 2018. Now, obviously you probably have a pre-existing heart condition and then you like overdo the caffeine is that's gotta be the- The recipe for that, right? Probably, or somebody had too much. There was one kid that bought caffeine powder. Yes, I remember this case. Did you hear about this? Yep, uh-huh. So, okay, so this kid bought caffeine. Used to be able to buy this, you can't buy it anymore. It was just straight caffeine powder. So if you wanted to, you could take it and mix it into a drink and caffeine it yourself or whatever. You could buy it like on Amazon. Well, so this- No way, that'd be cool. Dude, so this kid fucked up, right? So he miscalculated because people sometimes confuse milligrams for grams. Okay, so- Whoa. So one gram is a thousand milligrams. Oh, God. Okay. What'd he do? Like 10 grams or something? Yeah, yeah. No way. Yeah, and he killed, he died. Really? It was something silly like that. Like he took thousands of milligrams. Now, you had like a heart attack or- Yep. You can't get it in its powdered form like that anymore? No, because of that. Yeah, I don't think so. And then, I think this is the same time where they came out with the powdered alcohol and then they realized real quickly that's a bad idea too. Powdered alcohol? Yeah, yeah. That's what people- Just mix your own at home, yeah. What can we powder? I'm trying to think right now, what are some things we can powder to make some money? Well, everything we have that's powdered already. Powdered weed. Pre-18 and stuff like that, that's all we care about. What else are you gonna do? Now, do you guys, when you guys go off caffeine and then go back on it and- Justin doesn't go off caffeine. Huh? He did, he did. He did like two weeks ago. I did for like a week, maybe. He reduced it, isn't he? Yeah, exactly. Actually, you're right. I gotta be fair. You went down to one cup for a week and that was hard. Yeah. That was too hard. Was it a big cup? Yeah. I mean, it was reasonable size. It was a regular cup. It wasn't like I was doing like a double gulp, you know, from 7-11 or anything. Didn't you say you had like headaches and nausea and- Yeah, I was suffering, dude. I was suffering. It was real, dude. I got the sweats, dude. Oh, I was dying. You were like the, like when people go into rehab, nifty- Just like, come on, man. You can do it. You know, I was like pumping myself up. I just need some more heroin. No, so you guys ever go off or cut down and then you go back on, right? And you get that amazing feel again. Do you have any weird, because I do, so I want to make sure that, maybe you guys too, do you have any weird caffeine effects that you guys get aside from the energy and feeling good and all that stuff? No, what you get? What do you mean weird? Yeah, what do you mean weird? Something different. Something is different. He gets horny when the wind blows, dude. He connects everything to that. Seriously. Dude, it makes me horny. Bro. I knew it. I didn't have to, like, of course. I don't think, of course. You attribute everything to doing that. No, I don't. Yes, you do. No, I don't. Protein shakes don't make me horny. The one, the one thing. Crate, crating does sometimes. Yes. Every time we try something, do you ever, ever smelled fresh cut grass? Yeah. It makes me want to weird effects. Makes me want to fuck all the time. Oh my God. No, stimulants can do that to people. I'm not the only one. I swear to God. Landscaping is hot. No, stimulants can do that because they elevate dopamine. Yeah, I think it just makes you feel like you're 17 again. It just puts you back in that mindset because you got the energy like a 17. You just pumped up, dude. No, dude, I'm serious. I get like, I get a slight, but this is only when I go off and then go back on. When I use it all like super regularly, then I lose that effect. It makes me. I just, it's very clear difference, right? It's, when I'm consistently drinking coffee or caffeine right on a very regular basis, I feel normal. Doesn't that suck? Right. And then when I go off of it and then come back on, I remember like, oh, this is what this feels like when I haven't had it in a long time. And it actually, I can feel the energy surge immediately from it. So yeah, I mean, that to me is the big difference. It's a very, well, weeds a little bit different too. Weed, you know, if I smoke weed right now and I'm consistent about it, which I have been lately, it's kind of like it just relaxes, chills me out where if I take a week or two off of it and then go back on, I get like high, you know? Like back, it reminds me of the very first experience of trying it where I'm like goofy and like. That is weed, make it horny? It can, depends on the strain. All right, me too, good. Yeah, yeah, it depends on the strain. It works for me. Yeah, so there's one strain in particular that I, it's hard to find here in California. I haven't found it in a while. And when I do, I'll buy it. Green Crack is the name of it, unfortunate name. Boy, that's an aphrodisiac. Dream Queen. That Dream Queen for you? No, that's what Green Crack is. They've called it Dream Queen to change the name because it's inappropriate. Oh, I don't know that. So if I find Dream Queen. Yeah, most places, especially now, because we're so woke, you figure where to go into it. Yeah, it's been Green Crack. I don't like my drug being named after another drug. Yeah, no, that's exactly what it is. It was like, oh my God. Well, when the dispensaries were coming on the scene and you know, you had a lot of these old school strains that have been around forever like Green Crack and they're trying to legitimize, you know, medicinal cannabis. They're like, okay, well, one of the things we have to do is like, you know, start changing the names of these things like Green Crack, Fruity Pebbles, like people are not gonna fucking take it seriously. So a lot of dispensaries just kind of flip the name and a lot of people followed suit behind. So if you ever see Dream Queen, it's Green Crack. Dream Queen's better, but not that much. It still sounds like we, you know what I mean? Yeah, I guess. Still doesn't sound professional. I guess, you know, whatever. I think it's funny. I think all the names are great, you know? So anyway, I want to make a prediction because of the hysteria and stuff that's going on. At-home workouts are gonna, I think, gonna take off. I think a lot of people, you know, and here's why. I think a lot of people think if we don't, if we, as people stop going to the gym, here's that less people are gonna work out now because we're not going to the gym. But I'm gonna counter that and say this, if you're at home and you're self-quarantining a little bit, you're not really going anywhere, not going to restaurants, at some point you're gonna start to realize that, I need to move and exercise, otherwise I'm gonna go crazy, you know what I mean? Well, it's interesting because, you know, we've been trying to plant the seed in terms of like, hey, maybe not group training. You know, hey, maybe you should think about doing your own thing. Like, I'm sorry, but we, we had the foresight, you know, to handle this, you know, we got maps anywhere, we got a lot of things. You know, I'll prepare you for this inevitable isolation. I didn't think about that. I wonder how like the orange theories in F45 class are going to be affected because I would think those will be affected far worse than even like a big gym. Like going to like a 24 hour fitness, 50,000 square feet, it's like open like that. Imagine how, how bad like a orange theory or F45 where they stick you in a 1,000 square foot building with 30 to 50 people that are sweating and running and breathing all over. You're screwed. Wow. So now we have a window, right? You can do it the right way. America, right? We can figure this out. You need to follow a plan. Number one reason why group classes suck. Now what about, what about like, I think things that will do well right now. Delivery services? Yeah, delivery services. So I think brand. I thought of that too, but then I wonder if people are afraid of the dude or the guy. Preparing it and then the guy delivering it. No, they all come like in a box, right? So you would just wipe it down before you open it up, right? When you do that? That's, that's sort of you. Unless you're eating your fries, you got to think that's a lot safer than going in. Well, okay. That type of delivery service, I don't know. Like I'm thinking of more things like our brands like ButcherBox, Magic Spoon, these guys that are shipping like things that like that that come in. I can imagine. Magic Spoon, I'm sure would crush because obviously what's a good product anyway, right? High protein cereal, but it's in a box. So it's clean. It's in a box. It's in a box. Yes, it's in a box. It's in a box. Didn't they just come out with the little small? Yeah, little mini pack. Dude, do you guys remember these? It was like a 12 pack. It used to be like fruit loops, you know, and then you had lucky charms and you had like cocoa pebbles and all that. And so they basically did like a very similar thing with all of their flavors. It's pretty awesome. It's for people with commitment issues. I used to get so, my mom, I used to piss her off so bad. Or people like Variety. Yeah, exactly. I used to get her so mad because we'd go to the grocery store. I wanted the VarietyBox more than anything. I did not want, yeah. I wanted the VarietyBox because it was fun. Every day you got a new one, except for. Apple smacks and they had like Frosted Flakes. You know what else I like about Apple smacks? The name, it's a great way to trick your siblings into hitting them. Yes. Do you guys want some smacks? Yeah, I do. That in the capital of Thailand. Well, the, boom. The VarietyPack is actually $10 cheaper than the normal box too, which is cool. So you save a little bit of money and you get a chance to try it out. So people don't know. How many come in the certain? 12, it's a 12 VarietyPack for 29 bucks. Oh, wow. And does each box like two servings or something like that? I mean, I think it's a serving box. I think it's a single serving. So you could trick. Yeah, exactly. So everybody could try it out. Wow. Now the old school VarietyPacks of the, you know, the sugary series or whatever, they always threw in the one cereal that I don't understand why they throw it in there. It was a raisin. Raisin brand? Yeah. Two scoops of raisin. I like raisin brand. You didn't like raisin brand? What do you? You ever like, as a kid? If you're doing sugar cereals, that's not your go-to. What the hell, dude? I mean, the Flakes- Raisins and anything are terrible. The Flakes had sugar all over it, dude. They were not. Yeah, no, I know. Raisin brand was not healthy cereal. So what'd you do with the raisins? I like the raisins in there. You don't like that? No, dude. Oh, I do like raisin chip cookie scoops. Two scoops of them. Kilaus brand. Kilaus raisin brand. Thanks, Justin. Yeah, yeah. Okay, so each box is... 110 calories. 110 calories. Can you read all those macros? What's my eyesight going about again? Well, no. That's tiny, Doug. He's got it all small. Yeah, you gotta... Hey, Doug, can you get it bigger? Yeah. Because I want to read the macros or maybe you can read them. Oh, look at these. Caffeine, you know what I mean? Yeah, so total fat, six grams. Carbohydrates, eight grams. No sugar? No, let's see. Zero sugars and 12 grams of protein. Wow, and that's one little box. Throw in some milk and you got yourself a high protein yum yum time. Yum yum. Yeah, a little snack. Yeah, that's it. I always used two of those variety packs when I was a kid making a bowl. You never used one. Did you ever mix cereals? Ooh, that's alchemy. No, you do that with your slurpees and not with your cereal. You make slurpees, too? Of course you do. Yeah, you do. Every kid makes slurpees. You know what my favorite one was? They had like a Coca-Cola slurp and then they had cherry and I'd do both of those. Yeah, that's my... It's called cherry Coke. I think it's not brilliant. It is, but... You're not brilliant, Justin. They've already invented that. Listen, this was before cherry Coke. I was gonna say, to Justin's offense, that might have been how cherry Coke was invented. I think that's how it started. So it was actually there following my lead. Justin invented it. Yeah. Yeah, try mixing Coke and Sprite. I don't get paid for it. How about that? Coke and Sprite, bleh. Exactly. Fuck out of here. That's what I did. No. It was absolutely terrible. You would be that guy. Yeah, anyway. Dude, I got a message from somebody yesterday and it's a message I get every once in a while and I hate answering it because the truth is unfortunate, but you guys ever get somebody who asks you how much does it matter or does it matter if I wanna be a trainer that I need to look fit? Do you guys ever get that question? Of course, yeah. I hate answering that because unfortunately it does matter. It's not everything, but it does make a difference. It also shows you're a better closer if you're fat. Yeah, Justin. So that's all I'm just gonna put that out. That's what makes you the best closer. Yeah, yeah. I can still close you on a 30 pack. No problem. No, we're in a superficial industry, let's be honest. I mean, and the early traction of mine pump. I mean, that was, I knew this well before the idea of even mine pumping all of us getting together. I knew when I was going to start to try and build something virtually and online, okay, I'm gonna have to present myself as like super Jack just to get the attention for people then to listen to me. And then the value is the information. Right, and then be able to present the information. It's just unfortunate for that. That doesn't mean that you can't train clients and impact a life at a time and then they go and share with their friends and organically grow over months and years of training people. Like I think you can build a business off of being a really phenomenal trainer who's just very informed and really good with communication and you can help people. And even if your physique isn't all the way there, but I mean, to really scale and grow rapidly, I just think it unfortunately matters because we're in a superficial world right now. It does matter but space. But the thing that I like to tell people is it matters but it doesn't matter if you're shredded or you just look kind of average fit. Yeah. Like you don't have to be a bodybuilder. In fact, if you look ultra shredded, sometimes that can turn people off. You just look like a regular fit person. Yeah, I think that's a great point. Like you don't have to be jacked, right? I think jacked, if being jacked you get kind of the respect of everybody. But I think as far as like people respect what you're capable of doing. But I think the average consumer that's buying personal training, it's less of the 20 year old kid who wants to look jacked like you. It's more of the middle-aged person who wants to lose weight. And I think you just have to be in a place where they potentially would like to be or go. If you're very few people, it's just like hiring the financial advisor who's broke. Like, that never made sense to me either. The guys that get into this with like, fuck up teeth. Yeah, the people that get into like advising financially and they're still living with their mom and they're like trying to start this financial advising business. Bitcoin, put it all in Bitcoin. Yeah, you're like, well, you know, I kind of want to get advice from somebody who's at least at a level higher than where I'm currently at. I feel fitness is the same way too. Someone who's going to hire somebody who's still on their own journey, it's less likely. Yeah, I think it's definitely, it's part of the thing. You have to live the brand, you know, especially for the average consumer and person coming in the gym. But I think the only people I can really get away with it are like strength coaches, you know, like where they're in there with athletes, they fucking let themselves go. It does not matter because they know the technique to like a level that, you know, you have to have that at least or like be super strong still or like have like unreal, you know, coaching cues. Yeah, but I know who you're alluding to right now and those guys have been, they've been around for a long time. They exactly, they built credibility on their knowledge for decades of information, right? So it's not like they didn't start off as the beer belly guy trying to talk about it. Yeah, like Arnold could probably, I mean, people would hire Arnold regardless of what he looked like nowadays. Exactly. Because of his reputation. Right. But what it does is it displays integrity really. It's not so much people look at you and think you look awesome and want to hire you. It's more so if you look very unhealthy that that looks like lack of integrity because as a trainer, a lot of your job is telling your client what to do. You're telling them to change behaviors. And, you know, it's like, you guys ever, you know, it's like, it's like listening to a preacher, you know, and they're preaching to you about a virtuous life. And then you find out that they cheated on their wife or they stole money or whatever. And you still want to listen to them. You don't want to hear what they have to say because they lack integrity. I had years ago, you know, managing big box gyms, you're constantly looking for new staff because if you have somebody that's good on your team, typically the company will take them and make them a manager so you need to fill that spot or whatever. So it's always smart to constantly try to fill your club with new people. So I was always on the lookout. And I was at a footlocker buying a pair of shoes and the guy came over and was just one of the best, most engaging salespeople I'd ever met. He was so great talking to me. We had a great conversation. Next thing you know, he asked me what I do. And I said, oh, I manage a gym. And he goes, oh, he goes, I just lost 75 pounds. And he shows me this driver's license where he was like way heavier. And so I recruited him. Now he wasn't, at this point, he still had some weight to lose. He wasn't obese. He still had some weight to lose. But because he had such an amazing story and he was so engaging, I hired him as a salesperson. So he wasn't a trainer, but he did sell memberships and he did very well. So I have a similar story. I was a lady that I hired. This was during this time too where I was like, okay, I'm gonna stop looking for, I had had a lot of trainers that failed that had multiple national certifications or degrees or looked super jacked. And that also wasn't a great strategy just looking for that either. So I thought, okay, I'm just gonna ignore what these potential leads look like. And the next character that I think has just got the right characteristics as far as being outgoing and personable and can communicate well, good energy. Like, and so I found this girl that, and she had a, I think she had lost like 50 or 60 pounds, but still had a long ways to go. Definitely still out of shape, but great energy, all these things I thought, okay, this is gonna be a great time for me or a great person for me to try this on. I'm like, God, that was on me. And unfortunately, it just didn't work out. I mean, there would be- Now was she a trainer? Oh, see, I hired a sales guy. Right. So as a trainer- You might not be able to get away with it. You know, and there was like a handful of clients that really loved her, right? So that, you know, appreciated that, that they were really insecure with their way. They felt like they can identify with her, but she only attracted that very small niche client. That client that was in almost exact same situation that she was 50 pounds heavier, and they really, they loved her, but that small percentage wasn't enough for her to sustain her business. And eventually I had to let her go because she just couldn't survive in the club. And, you know, so I don't know. There's, there's, there is some, I think some people that can make it work, but I've definitely tried that experiment to see if like, okay, if you have all the other attributes, could you be a really successful trainer? And at the end of the day, that's, I think that's what everybody would say at the end is like, man, I just, I feel like she hasn't got all the way to where I want to be. And so I want, I want somebody who's already experienced that can speak to that. And so yeah, no, and if you're going to get in this space, you have to understand that, that you're going to probably have- It's definitely a part of it. Dude, did you guys know that 10% of a European population is immune to HIV? What? Yeah. Why? Apparently it's because of the bubonic plague. What, really? Yeah, leftover. Because they had the plague. Right. Wiped out pretty much like, oh, what is it, like 80, 90% of the population? I don't know, I think it was one third. Okay, I just, I just, you know, really exaggerated there. But maybe just throwing numbers out of my ass. Maybe I'm wrong. That's a lot still. So because everybody got the plague, they built up a random immunity stream. Yeah, only the strong survived. And they got a random immunity to HIV. But yeah, I didn't even know people had immunity to HIV. I thought it was pretty contagious to everybody. Yeah, they found people who have antibodies. So what does that say, Doug, how many? Wiped out 30 to 50% of Europe's population. It's in between. 50, yeah, 50 is a lot, man. I mean, it's a lot. Damn! It wasn't as quiet as many as I said. Could you imagine that? Looking around, half gone. Later, wow. Like Bill Burr said, did you see Bill Burr's post yesterday? No. All the parking spaces that are open in LA right now? Oh, my God, I fucking love that guy. What a dick. Dude, I love those random facts. Do you have any more? Yeah, let's see. Well, yeah, I do. But actually, I was only prepared for that one. Did you dance, monkey? You danced. It's like, Sal, that was really good. Give me another one. Yeah, yeah, yeah. Give me another one. Hey, you know what else makes me horny? Right. Random facts. Random facts. Right. Keep them coming. Let's see. Keep me coming. Sorry. Okay, here's one. I'm just going to read this one for you. As a child, Mason McDead cried constantly from severe cerebral palsy issues. His father failed to comfort him with classical and New Age music. So he was trying to comfort him with New Age music. But then he tried Metallica and the child stopped crying and fell asleep. Now in his 20s unable to speak, Mason's attended like 100 plus surgeries and attended 450 metal concerts. Boom. Metal. Wow, that's pretty cool. Metal heels. You guys used to make fun of me because it calms me down with this heavy music, but I was like, wow, there's something to that. I don't know how the hell it could calm someone down. Do you think maybe you have several palsy? We don't know about it. What did you call it, several? Did I say several? You got more than one. You got several of them. Yeah. What's this note about this duck bill dinosaur? Who's that, Justin? No, it wasn't not me. Someone's going to bring something about a duck bill dinosaur. I mean, that's fascinating. Why is there a note about that? That's 100% not me. I thought it was you, Sal. Was it me? It was definitely you. Oh, man. My memory is going crazy. I was going to bring up Meir and our partners and what they're doing right now. It's pretty cool to see the, they're all going to bring up Meir and our partners and what they're doing right now. It's pretty cool to see the, they're always giving back and they recently are doing this. It's, I think, what's it called Kula, Doug? What's the, what's the? Yeah, it's called Kula. So they're doing this where they go into, it's Rwanda where they're in right now. Is that correct? That's correct. Yeah. So they went into Rwanda, I think this last year and they're doing this program called Kula where they're basically helping and I believe it's geared towards women and developing them as like business leaders in their community. Part of it is some of the other parts I think are both. Oh, really? Yeah. And from what I saw, it's a, so there's, it's a different approach to helping people in need. Their approach is to help them build businesses, to train them, to teach them skills, to make them self-sufficient. So that's a large part of what they do. Which is really cool. Remember when we talked to, what's our friend that goes over and teaches them how to build the wells for water? I cannot think of it. Justin Rinn. Thank you. Yeah, Justin Rinn. You're so sharp right now, Justin. I know, right? And one of the things that I think is interesting is that we think sometimes just sending people over free stuff, free food or free clothes. We think that we're really helping, but when you think of a nation like that, you potentially put somebody out of business who is providing that service for that country. Here in America is we think, oh, you know, let's donate this and we send over all these things to a nation thinking that we're really, really helping. They're devaluing a lot of their farming and their food that they're already producing. That actually happened. Yeah. That actually happened with, I forgot what the name, remember that big concert that happened in the 80s? Michael Jackson. See the world. Something like that. And it was to provide food in a part of Africa, I forgot what it was. And they got tons and tons of aid, tons and tons of food, destroyed their own local market. So the farmers who were producing rice and stuff got destroyed because people are getting free food. Because they did this for a couple generations, people forgot the skills of farming and whatever, and they became completely dependent on foreign aid. So that's why I love something like this, like what Mira is doing, just because obviously they understand that and they've thought about that. So instead of just donating money directly to them or providing some free food or water service or something like that, it's like, okay, we're going to go in, help them develop businesses. Right. And help teach them, educate them to grow and create their own products, their own business within their country, their culture. And that to me is like, I mean, that's how you really affect change long term for a place like that versus just giving something real quick. So it's really awesome work. Okay. Now I remember what it was about the duckbill dinosaur. It was. It was. Here we go. Such an asshole. I told you guys, my memory is just random. We'll just sit here. You know, watch the paint peels. So scientists found, they'd made an announcement that they discovered DNA in a 75 million year old baby duckbill dinosaur. So they actually found intact DNA just like Jurassic Park in a 75 million year old dinosaur. Didn't someone, wasn't there like photos of this going around Instagram for a while there? Yeah. Google this. I saw this. This was going posted that no wonder you put this was on your notes. I saw this like a week ago. Yeah. People were sharing like a little, a little version of it. You didn't see it? No, I didn't. Yeah. And what the hell is going on with the clone mammoths? Like, are we there yet? Do we have a mammoth? Oh, I don't know. Remember that initiative? They're doing that only scientists out there. Yeah, that's right. We're going to clone them. Why are we doing this crazy shit? Because we can. Yeah, dude. Exactly. Yeah. What's the purpose of that? You're going to have a woolly mammoth. Maybe woolly mammoths went extinct because they were fucking killers. Like for a reason? Yeah. And we took them out. You know, you're going to bring them back. Our first question is from Phoebes Krake. I live in France and gyms may be forced to close due to the coronavirus. What are some tips to maintain muscle during this period of time? This is going to be a much more of a common question, I think, because of this problem. Well, obviously, if you have home gym equipment, you're totally fine, right? You can work out at home. You could, if you have a barbell, dumbbells, adjustable bench, you're pretty much set. You could do almost any exercise and train every body part with that type of basic equipment. But let's say you don't. Let's say you don't have any equipment whatsoever. What are some good, I guess, body weight, you know, no gym-required type of exercise and workouts? Now, we created a program specifically around this called Maps Anywhere. So it's a full workout program that doesn't need or require equipment. It just requires bands and your body weight. There's a couple of things you could do to make body weight exercises more challenging, because the thing for me with body weight exercises, like a body weight squat sometimes, is it gets too easy. How many of these do I need to do before I start to feel these or whatever? Because I don't have 200 or 300 pounds on my back. Just move to one leg. One limb type movements like single leg squats or pistol squats, one arm push-ups, very effective exercises, lots of resistance. And you can get great workouts with some of these. Also, this is a good time to do tempo and isolation exercises, too, or isometric exercises. Isometric, yes. Yeah, isometric and tempo stuff is great. Like, man, I can take somebody and do 10 body weight squats and make it extremely intense. Slow. Down. Do an isometric hold at the bottom of it and watch you get it. Of course, another great option is if you can do a single leg squat, but that's normally a really big jump. A lot of people... You could assist. I guess you could hold on to something while doing it. Yeah, but even then, it's still really hard for a lot of people, mobility-wise, strength-wise, to make the jump from, okay, body weight squats are really easy for me. Let me go to a single leg pistol, even with the assistance. It's typically pretty challenging for most people. My first way to progress body weight squats is just simply slowing down the tempo and doing isometric holds at the bottom, and you can make those really, really challenging. Then, if you have the ankle mobility and hip mobility and strength to do a single leg squat, I think that's an excellent advice. I think to rubber bands, now that we have different versions, they have some now that are really applied a lot of thickness to it, so it's got more weight resistance that you can really challenge yourself with. Before, it used to be, if I worked out with bands, it was basically like, I mean, it's pretty light. It wasn't any much better than working out with just your body weight, but I think there's a lot more options now with these thick bands that you can really get some serious resistance that you can work against and do pretty much just about every exercise you can think of, as long as you have something to wrap it around. I know it's a rubber band, so we have handles for these as well, too, so you can still do all kinds of stuff. Dude, seriously, you could do, and I did this years ago, traveled to southern Italy with my family, and the small town that we were staying in, they have a gym that just so happened to be closed for the entire month that we were there, so I had no gym to go to unless I went to the next town, but I didn't have a car, so all I had access to was a pull-up bar, resistance bands, and my body, and I had phenomenal workouts. Obviously, with a pull-up bar, you can do one of the best back exercises known to man, which is pull-ups. You could do all kinds of pressing exercises for the upper body by elevating your feet, which increases the resistance. You could balance with your feet up against the wall if you want to do upside-down push-ups. Those tend to be very difficult, and then, of course, you can use bands, but here's something else that I found. Because of the lack of high resistance for a lot of exercises, frequency became more important, so normally, when I'd go to a gym, for example, I'd hit full body maybe three days a week with heavy weights, but now, let's say I'm at home, I don't have access to heavy weights, well, now, increase the frequency, so instead of doing three days a week, do six days a week. Six days a week, I'm training the whole body with a 30 to 45-minute bodyweight band-based workout, and you'll actually get some pretty damn good results. In fact, what you may actually notice is if you switch out of the gym and do that for, let's say, two or three months, or even one month, and then go back to the gym, you may actually find that you have better stability, better fitness. It's a new novel stimulus. This may be an opportunity for you to change up your workout so much that it gets your body to actually respond, and at the very least, it'll prevent lots of fitness loss and muscle loss and that kind of stuff, so frequency becomes more important when you don't have the weight that will create the tension that you want. Next question is from Johnny Trallo. What are some of the best ways to stretch and strengthen the quadratus lumborum? Justin, didn't you do a YouTube series on QL stuff? I thought you did way back when... I might have, yeah. I've definitely had vested interest in it because of straining it before and having issues rehabbing the QL, and this is a very common injury that people face, especially when they start deadlifting and they get a little bit of asymmetry in shifting, and so I've found a few things, too. I think we call it a half-moon stretch, but basically I'm grabbing a post and then I'm crossing my leg behind me and leaning my hips into it, so all of my direction with this stretch is going out to the side, and it really helps to then... What program did we include that in? That's in anywhere, I believe, in time? Yeah, both of those. So the QL is a muscle deep in the body. It's near the low back, and when you do a side bend, you're activating it, right? So it's kind of flexing the body at the side. It's a very, very strong stabilizer. Oftentimes, when people pull a muscle in their back when they're deadlifting, it's not uncommon for it to be this muscle right here, the QL. So it is an important one to stretch and to strengthen. One of the best ways to strengthen the QL is through heavy stabilization type exercises, so you could walk with like one dumbbell in one hand called a suitcase carry. An anti-rotation type of exercises. Anti-rotation. A single leg deadlift would be great for that too. Yeah, and then one of my favorite QL movements, and it's not... It does work the QL directly, but it's not always considered a QL exercise, but still one of my favorites is a windmill. I love windmills for both stretching and strengthening the QL muscle, but yeah, oftentimes when I would have a client that would come in with back pain and if it was muscular, more often than not, this was the muscle that was the problem. It was the QL. Yeah, and I think too, like some of the anti-rotational exercise, like if you want to break it down and do like a pointer, what do you call it? Bird dogs. Like a bird dog, but you're doing that without any slight bit of rotation in the hips and really isometrically holding that pose and getting everything to respond accordingly. A lot of times like it gets agitated because it doesn't feel supported, and then you emphasize that, the agitation, which then you're going to feel in the QL. You know, those things in the pale of press where you have the rubber band against the pole and you're doing the press, but also like not allowing your hips to rotate in your shoulders to rotate towards the rubber band. Yeah, there's another way, a good way to stretch this that I find is good for people who have difficulty, because when you do like a half moon or some of these standing stretches or the side bend stretches, maybe like the ones you did in elementary school or PE or whatever, sometimes it's hard for people to do it because they'll flex in other parts of their spine because they're so tight in the QL, so they don't really feel it. I found a remedy for that, which is using a physio ball. So you can actually lay on a physio ball sideways with your legs split. So, you know, you'll have like, imagine if I'm laying on the physio ball, my left side is on the physio ball. If I put my left leg forward and my right leg back in this kind of split position, then reach up over my head and then kind of stretch over the ball and try to relax over the ball, you'll start to feel the stretch in that part of the leg. Actually, I remember a really good one that helped me a lot, which was the supine scorpion, but I would place my knee on top of like a foam roll and then I would open up so I'd have my hands. I'd lean all the way to one side. I'd have both hands together at the top and really work these t-spine drills where I'm opening up. I'm pushing my knee down to anchor my body. I'm anchoring my other hand. I'm opening up and rotating my upper body and then kind of pulling as hard as I can to the threshold. So a lot of times you're not going to be able to touch the other side. And, you know, the closer I get to that hold in that isometric pose, which really then, you know, helps to relieve a lot of the pain that you're going to experience. You know, Doug, will you make sure you make a note? We should do a QL series and back because it is so common that this is the issue when people are feeling low back pain and don't know how to stretch it or strengthen this. So I don't know why we haven't done a series on this. This makes total sense on one. It does. It's a very common one. But again, favorite exercise for me is windmills. I think if you, windmills are a great way to prime your low back and body before you do pretty much any workout, you could do it with weight, but you don't even have to. You could just do it with body weight. It's a great movement to get this. So I always incorporate it. It's a great prevention method to prevent a lot of back issues. All right. Next question is from Teenie Tangy. What are some habits you guys have introduced in the last year, good or bad? I got to think about that for a second. I'll give you some, like a good one for me right now. And it's been, I guess, the last eight months. That's how old my son is. I've gotten really good about getting a majority of like my phone, email, social media work done before I come home. And I've gotten really good about putting my phone down and then just that's my time, one-on-one time with him. Now, obviously in the early months, some of that one-on-one time is with him just kind of like laying on my chest while I watch the TV series or just sleeping with him or whatever. But now that he's active, it's really cool. This lasts like probably a month and a half, two months. He's a blast and he's fun to play with right now. He's sitting up and he's very, very aware and interacting with me. So this has just been something that I've tried to create as a habit. When I, as soon as I walk in the door, it's like I go over, I wash my hands, then I walk right up to my son and I pick him up wherever he's at. And then I'm with him for the next, that's kind of my time with him for the next two and a half hours, sometimes three or four, depending on how early I get home. And I pretty much take him over and don't let him see me on the phone or being distracted. I just give him that one-on-one time. So that's been a good habit that I've introduced in this last year that I've been pretty consistent about. I mean, there's always been exceptions to the role. But for the most part, I'm pretty consistent with that on a real basis. Yeah, I just started doing this on a daily basis where I take my kids, and it sounds silly, but made a big impact. I take my kids on walks or I take him to the park every single day with my son. He's a teenager and sometimes getting teenagers, I guess, to open up. It's kind of tough. Like, if you say, hey, how's school? Fine. What's going on? Nothing. It's like, okay. So what I've started doing is taking him on these 30 to 60 minute walks. And as we're walking, about 10 minutes in, he naturally just starts to open up and we have great conversation. And then with my daughter, I've been taking her to the park. There's a park about 15 minute walk from my house. I've been taking her every single day and I've made it more of a habit. And what I mean by that is a habit, in my opinion, is something that you do even when you don't feel like it. So it's easy to go walk to the park when I'm totally in the mood. But I'm not always in the mood. Sometimes I'm tired or feeling lazy or I want to do something else. So I've just made it a thing. Like, we're going to go no matter what. And we go to the park and the same thing with her. She starts to open up and talk to me about her friends and what's happening in school. And this is now something that I've done on a pretty consistent basis. And it sounds silly. But it actually made a big difference with our communication. Yeah, I have very similar to both you guys, I guess in terms of like addressing a few things with movement and, you know, with like kind of putting the phone away immediately when I get home. But like before I even get into my truck now, because we sit so much, I have like certain practices I do to open up my hips. Because that was a real problem for me for a while, I would just feel this this impending tightness that would start forming like a knot in my leg. And then I would travel up the kinetic chain and get all the way up into my hip and then hurt my knee. And then it's like this whole thing that I was just like constantly battling. So I've been very much more on top of addressing this before I get into my truck. I do a couple unlocking hip things. 90 90s, I, you know, I'll use the stick mobility moves and a couple other like mobility drills, get in my truck, come home. And then I immediately will find usually like my youngest is playing tetherball, I'll grab him and then we'll grab the dogs and we'll go for a walk. And then just immediately just like kind of get that movement and activity happening. And it always creates just a better mood of the entire house if I do that and address it right away. And then like, you know, just hang my phone up as soon as I can, you know, so whatever I can do here and stay a little bit longer to answer questions, whatever is the better. As far as a bad habit, we've probably I'd say the last, it's been about eight months, I'd say around the same time my son came on, we were, I used to be really good on weekends of our breakfast being like a, you know, eggs and bacon first thing in the morning. That was kind of how we did it. And if I wasn't very active that day, I was pretty good on my calories. But Katrina's been making these incredible like protein pancakes that we've been eating for like the last, I don't know, almost a year now. And they're great if I go train afterwards, you know, but they're, it's probably like 1000 calorie breakfast, which is really high for me. And, you know, I'm no different than anybody else. I get I play the same mental games. Oh, it's protein pancakes. It's not, you know, they're healthy for me. But the reality is I know because I've measured them out before, like it's a very high calorie carbohydrate breakfast, you put like syrup and everything. Yeah, yeah, too, you know, the whole deal. Yeah, the whole deal. And of course, it goes good with bacon. So it's a it's a big ass breakfast for me. And when I was competing and lifting and training hard on a very regular basis, you know, my body didn't feel it. It was no big deal. In fact, it fueled these great workouts. This is another example of like, how something that could all that could be quote unquote, a healthy or an okay choice or whatever is now create become like a bad habit for me because I'm not moving like I used to every single Saturday that Saturday very easily now, especially with max not moving around very much, could be me just being on the couch and on the carpet with him and just kind of sitting around and not doing anything all day long. So that's become a really bad habit of just that's what I love. I was loving to have every Saturday morning. And I think it attributed to me even putting on a little bit of bad weight over the last year. And so that's a bad habit I think that I've been doing for a while now. Yeah, it's when we travel, our diets are always off, you know, you tend to eat, eat out more and eat, you know, food that's fast burgers or whatever. And it's it's I always noticed when I get back, it's hard for me to break the cycle. I tend to crave it more. And I've let myself go on that on that path for a little for a little too long now, I would say part of the reason is because I'm enjoying the strength that comes from the extra body weight, but I'm pushing it now a little a little too much. I noticed almost on a daily basis, I'll have something or eat something that normally I wouldn't I wouldn't have isn't the best choice. Has it become a habit? Probably it probably has, but we'll see we'll see about breaking that it soon. Yeah, I would say like, and this is something I've just recently sort of addressed, but I saw this leading in, you know, bad direction because I was justifying it constantly because it was like a social sexual lubricant, if you will, alcohol. So yeah. Whoa, you got excited for a second. What? What bad habits you got going on? Yeah, man. So like, it was almost on like. So have you heard of Rufi? Yeah. No, no, no. Yeah. So every weekend it was it was kind of turned it into a thing where it was like, I'm hanging out, you know, I'm de-stressing and we're just being more social, me and my wife and get your wife drunk so you can get laid. That's what you're doing. 100%. And I'm like, okay, we got low calorie options now, honey. White claw. Look at this. Yeah, let's let's be basic, you know. And so that was kind of becoming a thing where I was like, wow, this is like, we did that last weekend, we do this this weekend. And you know, can we do this without this? You know, like, it was a challenge because it's like, in order to be in the right frame of mind where you don't like worry about everything else under the sun out there, like, but you know, how do we cope with that and divert all that stress without having to introduce like a substance all the time. And so this became a conversation that we've had and we're right now, like, we're in it. Like, so my weekends are boring, dude, I'm gonna be honest. But we're getting through it. You know what I mean? Like, it's good. It's good for us to to nip it, you know, before it becomes a thing. You know, that's a thing for a lot of people. For a lot of people, they they have wine every night so that they can have that loose conversation, or they party every weekend with their significant others so they can feel loose or whatever. And you're totally right. I think it's almost like you start you, you run the risk of develop of building a relationship around a substance. And then when you remove it, like, oh, what do we do? You hit it right on the head. And this was, it's been a while since I actually shared this hack on the show. So if you've been a long time listener, you've heard me talk about this, but that's why the listening to an audiobook with Katrina was like such a game changer for our relationship was, I noticed the same thing, you get you get two couple, you get a couple and you're, you know, quote unquote, a power couple, right? She's a hardworking business power bottom. Yeah, right. I'm a hardworking businessman. We, we got all this stuff on our plate. We come home and you know, it's the conversations that you tend to have are, hey, did you go to the grocery store? Hey, did you remember to take out the trash? It's all this stuff that we're always having to do. It's not this romantic deep conversation, which typically leads to sex in a relationship. And when you've been in a relationship for, you know, five, 10 plus years, like, like, you know, Justin, you have like I have right now, like, sometimes it's really easy to forget about those things that that light that spark. And one of the things that I noticed when Katrina and I would listen to an audiobook is it would give you that same distraction of all the other bullshit that's happening in the world, you know, or what we have to worry about work wise, and we'd be listening to the book. And it would, it would, that's how it would start, but then it would spark this really cool, deep, very present conversation. We're listening to an audiobook, but then gets us talking about that thing or in that moment, which made us connect on a whole other level than the average come home from work. And honey, did you remember to do this? Honey, did you do that? And like, that's not real communication and real talking, even though it feels like it because we are, that was a massive hack for me. And we always, if we ever feel like we're losing connection or our sex life is ever suffering or anything in that, like, we know that like, that's the formula to get back on that is like, okay, we haven't been listening to our audio book together. Like, tonight, we're going to make that a priority. And it's nice because for people in a relationship that can relate to this or going through something like this, it's not putting the pressure on, we need to go have sex because that's not, that's not, No, we're just going to listen to the book. Yeah, we're going to go listen to the book and we're just going to sit and choose something that we're both interested in. And doing that, it's crazy how that sparks these deep conversations, which then lead to the intimacy, which then leads to the better relationship. Next question is from who's saying, how and what defines a person's self image and how do you learn to not identify your body image as your self image? Well, that's a bit of a deep, deep, you know, years ago, I heard a saying and I used it as a trainer because it was very powerful. And that was to not confuse your body image with your self image. So in other words, you could be objective about your body, you could look in the mirror and say, you know, right now my body is reflecting my poor lifestyle. Right now my body is reflecting my bad eating habits. My body is reflecting the fact that I'm not active. But that doesn't define who I am. It doesn't mean I'm a bad person. It just means that there's certain things that I haven't done. And now you can see it on my body. And it's very different from somebody looking in the mirror saying to themselves, wow, I'm overweight. I'm out of shape. What an idiot I am. What a terrible person I am. I don't deserve respect. I need to punish myself. Very, very different. Your self image is how you feel about yourself and how you feel yourself on the whole, you know, and I like to tell people to look deeper, you know, okay, fine, you're at a shape. And you know, this is the thing, by the way, some people go too far in one direction. They completely, they lie about the body image part. No, no, no, you look fine. Say you look awesome. Say you love, you know, you love the way you look like you can't, you're denying people truth a little bit there. It's okay to say, yeah, I'm overweight. Yeah, I don't look good. You are not fat, but your body has fat. Right. Right. And that and real feedback. Right. Exactly. And that's a result of a lack of movement and overconsumption. And that's, that's just purely science. But that doesn't identify who you are as a person. You can still be amazing, brilliant, smart, beautiful, all these great, these, all these great attributes. And at the same time, still be allowing yourself to have an out of balance energy balance, right? Where you are consuming more than you're expending. And there's nothing wrong with that and identifying and understanding that is a very important exercise that, you know, and I think that a lot of times I think I purposely challenge my own body to do that, to allow it to get skinny a little bit, to put on a little bit of body fat to be jacked to go in and out and then to always try and remain consistent with who I am as a person. And just because that other people may be saying things to me like, Oh, what happened to all your muscle? Or Oh, what's that? I don't allow any of that stuff to phase me. I know who I am. I know, I know that I can control that and do that anytime I want. I don't identify with being this muscular guy or not muscular guy. You just got to be okay with that because it's not who you are. But it is a reflection of what I am doing or not doing to build muscle or burn body fat. And that's the honesty part. Like it's okay to be honest about that. And you know, here's a challenge. If you identify with your body that strongly where it becomes your self image, you're going to be screwed no matter what, because first off, if you're lucky, you get to live till old age and your body is going to change. There's nothing you could do about it. So if your body image becomes your self image, like a lot of, you can look at a lot of celebrities, a lot of celebrities are like this, right? They get famous because they're beautiful. Maybe they're sex symbols. What a difficult position to be in because it's very easy to self identify with your body when your body is what gives you all these accolades and love and all this attention. But here you are now turning 50, 60. Oh my gosh, what do I do? Tons of plastic surgery, tons of treatments, but my body's going to get older. There's nothing I can do about it. What a terrible position to be in. That's why you don't want to self identify so strongly with all these things that can change. Who you are is something far deeper. It's inside. It's, you know, some people would say it's the consciousness observing the world around you. That's what Eckhart Tolle would say, you know, religious people would say it's the spirit inside of you. There's a reason why religious practices and philosophers identify these things as such. It's because it is a very, it's a better way to live. Otherwise, you're going to find yourself at odds with yourself. You're going to be find yourself battling yourself on a constant basis, you know? So you want to be able to talk about yourself in that way and say to yourself, you know, there's a difference between looking in the mirror and saying, I look like crap. I hate myself. And I look like crap. I need to start taking care of myself. Very, very different mentality. It's really hard because you get a lot of feedback from other people and then you start really owning that feedback and that becomes like in your mind is like, this is how everybody perceives me. So this is obviously who I am as a person. I think it's just, it's tough, but you got to go deeper than that. Like, so you're mentioning spiritual things. You're mentioning things of, you know, really diving into like true meaning and purpose that, you know, you can find elsewhere outside of your body. And like, you know, whether that's like being involved more, you know, like find a community thing where you can, you know, give back where you could like immerse yourself amongst other people and like, really think more outside of yourself. I think you're, you're internalized. Like, a lot of times I've found with clients that get really obsessed with their body. It's like, it's that that is everything. Like, I'm like, okay, what else are you doing? Like, what are the things you have going on in your life? Like, there's not a lot. It's like, it's very much like self centered, you know, issues wise. And it's, it's, it's hard to break out of that because it's like this, you keep feeding it all the time. Well, I also think this is a result of the, the over glorification of these extreme examples of bodies too. Right. Like, we, even like my, like I'm in some of the worst, you know, physical shape, if you were to compare like the aesthetics of my body today, than I was in the last five years. But I'm extremely healthy. I'm like, I have, I have, I don't have a higher body fat percentage than probably 15% right now. I'm strong. I'm mobile. I have good relationships. I have a good relationship with exercise in the gym. I'm in there about three times a week right now. I'm in a very help. But if you were to look at my body, it took a picture of me naked next to me naked five years ago in the, in the, you know, peak of me bodybuilding. Oh my God, I look so deconditioned and out of shape and unhealthy. It's like, no, I'm not. In fact, there's a good chance, especially if you count the anabolics and the things that I was doing in the stress levels that I had back then, that I actually may even technically be healthier today than I was then. But because we've over glorified this extreme version of, you know, aesthetics, we, we start to identify so closely to, you know, oh, what, what you've looked like at your peak, or what these people that we follow on social media look like and think like, oh my God, and you start to identify with that when it's like, no, like, learn to kind of detach from that and really be honest with yourself. Like, if we do think about the other things in your life, like balance and family and relationships and mobility and overall strength and energy and sleep, like if all of those things are in check really well, and your body fat percentage is three or five percent north or south of what it was before, like that, that shit doesn't even matter that much. Yeah. And it's what everybody else is judging and thinking about. And also consider this, every second you're, you have an opportunity to be someone different. Okay. So what I mean by that is, you know, let's say you made some really bad decisions in the past. Maybe you even were a bad person. You hurt somebody, you stole, you broke some laws, whatever. That's who you were, right? You can always be someone else this second. So remind yourself of that. So even if you have a bad past, because, you know, we know ourselves better than anybody else, we know all of our deep dark secrets and all the terrible things we may think or whatever, and all of us have that issue. That's who you were. You can be someone else today. And that is an empowering thought. It's also a true thought, and it can help you separate yourself from maybe the negative self-image that you had even just 10 minutes ago. And with that, go to mindpumpfree.com and download all of our guides and resources. They cost nothing. They're all free. You can also find all of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.